Base Endurance + Strength: Week 9 of 12, Saturday

Prep
2 Rounds
8 Strict Handstand Push-ups
8 Drop Snatches (45/35)
30 Double-unders
Not For Time

Strength Conditioning
2 Rounds
5 Squat Snatches (185/130)
300 Meter Row
-Rest 2 Minutes
2 Rounds
8 Power Snatches (135/95)
300 Meter Row

Strength Conditioning*
Part 1
3 Rounds
20 Yard Overhead Kettlebell Carry
8 Kettlebell Push Presses
Rest 1.5 Minutes Between Rounds

Part 2
3 Rounds
10 Kettlebell Bent Over Rows
15 Ring Dips

*As Heavy As Possible

Conditioning
40 Wall Balls (20/14)
35 Chest-to-Bar Pull-ups
30 Box Jump Overs
25 Calorie Bike
20 Toes-to-Bar

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